Butterfly Soup is a unique, vibrant dish infused with the natural blue hue of butterfly pea flowers. These flowers are rich in antioxidants, particularly anthocyanins, which support cognitive health and combat oxidative stress. This Thai soup is often enhanced with herbs like lemongrass, which aids digestion, and spices like ginger, known for its anti-inflammatory properties. The soup’s striking color makes it a feast for the eyes as well as a nutritious choice. While it's visually appealing and packed with health benefits, individuals with allergies to pea flowers or related plants should exercise caution.

Ingredients:

  • 2 cups water
  • 1/4 cup dried butterfly pea flowers
  • 1 stalk lemongrass, bruised
  • 1-inch piece of ginger, sliced
  • 1 garlic clove, minced
  • 1/2 cup coconut milk
  • 1 tsp fish sauce (optional for a Thai twist)
  • Juice of 1 lime
  • Salt to taste
  • Fresh herbs like cilantro or basil for garnish

Modifications to Customize Butterfly Soup

For those who want to customize the recipe to fit their dietary needs or personal preferences, here are a few suggestions:

  • Make it Vegan: If you prefer a vegan option, you can replace the fish sauce with a plant-based alternative like soy sauce or coconut aminos, which still offer that savory umami flavor.
  • Milk Alternatives: If you are allergic to coconut or prefer a different flavor, you can substitute the coconut milk with almond milk, oat milk, or cashew milk. These plant-based milks will give the soup a creamier texture while maintaining its richness.
  • Spicy Twist: For those who enjoy a bit of heat, consider adding a dash of chili flakes or fresh chopped chili to the soup. This will not only enhance the flavor but also add an extra layer of complexity to the dish.

Instructions:

  1. Boil the Water: Start by bringing 2 cups of water to a boil in a medium-sized saucepan over medium-high heat. Ensure the water is boiling before proceeding to the next step.
  2. Add Butterfly Pea Flowers and Aromatics: Once the water is boiling, add 1/4 cup of dried butterfly pea flowers to the saucepan. Follow by adding the bruised stalk of lemongrass, sliced ginger, and minced garlic. Stir the mixture gently to ensure the ingredients are well-distributed in the water.
  3. Simmer the Mixture: Reduce the heat to a low setting and allow the ingredients to simmer for about 10 minutes. During this time, the butterfly pea flowers will infuse the water with a vibrant blue color, and the aromatics will release their flavors into the broth.
  4. Strain the Soup: After simmering, strain the soup using a fine mesh strainer to remove the solid ingredients (butterfly pea flowers, lemongrass, ginger, and garlic). Return the liquid to the saucepan, ensuring you discard the solids.
  5. Add Coconut Milk and Seasonings: Stir in 1/2 cup of coconut milk to the liquid, allowing it to blend smoothly with the infused broth. If you’re using fish sauce, add 1 tsp of fish sauce for an added umami flavor, along with the juice of 1 lime. Stir well to combine the ingredients.
  6. Simmer Again: Allow the soup to simmer for an additional 2-3 minutes over low heat. This helps the coconut milk and lime juice fully incorporate into the soup, enhancing its flavor and texture.
  7. Adjust the Seasoning: Taste the soup and adjust the seasoning by adding salt as desired. You can also add more lime juice for an extra tangy kick, depending on your taste preferences.
  8. Serve and Garnish: Once the soup is ready, ladle it into bowls and garnish with fresh herbs like cilantro or basil. These herbs not only add a burst of flavor but also enhance the soup’s vibrant appearance. Serve hot and enjoy this unique, flavorful, and nutrient-packed dish.

Serving Suggestions

Butterfly Soup is a visually striking and flavorful dish that pairs well with a variety of sides. Here are a few suggestions for dishes that can complement it:

  1. Spring Rolls: Fresh or fried spring rolls with a dipping sauce are a great accompaniment to the light and aromatic flavor of the soup.
  2. Thai-Style Salad: A crisp Thai-style salad with fresh herbs, vegetables, and a tangy lime dressing can balance the soup’s richness.
  3. Grilled Fish or Chicken: For those who prefer a more substantial meal, pairing the soup with grilled fish or chicken can provide a satisfying balance of protein and vegetables.

Frequently Asked Questions (FAQs)

What are the general health benefits of Butterfly Soup?

  • Butterfly Soup is packed with antioxidants, particularly anthocyanins, which promote cognitive health and protect against oxidative stress. Additionally, the ingredients like lemongrass and ginger support digestive health, while the soup’s nutrients boost the immune system and help maintain skin and hair health.

Can Butterfly Soup be made without certain ingredients?

  • Yes, the soup can be made without ingredients like fish sauce or coconut milk if you have allergies or dietary preferences. There are plenty of substitutions available, such as using soy sauce or coconut aminos in place of fish sauce, and almond milk or oat milk instead of coconut milk.

Is Butterfly Soup low in calories?

  • Yes, Butterfly Soup is relatively low in calories, especially when you consider that most of the ingredients, like butterfly pea flowers, lemongrass, and ginger, are very low in calories. However, the coconut milk does add some calories due to its fat content, so you can adjust the amount used based on your dietary needs.

Is Butterfly Soup suitable for children?

  • Yes, Butterfly Soup can be a great dish for children, as it contains a variety of nutrients that support their growth and development. However, if your child has allergies to any of the ingredients, such as coconut or fish sauce, make sure to substitute with appropriate alternatives.

Can this soup be made in bulk and stored?

  • Yes, Butterfly Soup can be made in bulk and stored in the refrigerator for up to 3-4 days. To store, let the soup cool to room temperature, then transfer it to an airtight container. If you prefer to freeze it, ensure that the soup is properly cooled before freezing and consume it within a month for the best flavor.

Can coconut milk be replaced with other ingredients?

  • Yes, coconut milk can be substituted with almond milk, oat milk, or cashew milk, which will still give the soup a creamy texture and rich flavor while catering to those who may have allergies or prefer different milk options.

Can I add other ingredients to improve the flavor of the soup?

  • Yes, you can experiment with adding fresh herbs like basil, mint, or even a touch of lemongrass oil to intensify the flavors. If you like spicy food, chili flakes or fresh chopped chili can be added to bring a little heat to the dish.

What ingredients should be avoided if I have allergies?

  • If you have allergies to legumes or plants related to butterfly pea flowers, it's best to avoid this soup. Additionally, if you're sensitive to fish or fish-based products, you can substitute fish sauce with a vegan option like soy sauce or tamari.


Nutritional Values and Benefits

Butterfly Pea Flowers (1/4 cup)

  • Calories: ~5

Nutritional Benefit: Rich in anthocyanins, promoting brain health and reducing oxidative stress.

Lemongrass (1 stalk)

  • Calories: ~6

Nutritional Benefit: Contains compounds that aid digestion and offer antimicrobial properties.

Ginger (1-inch piece)

  • Calories: 5

Nutritional Benefit: Anti-inflammatory and promotes digestive health.

Garlic (1 clove)

  • Calories: 4

Nutritional Benefit: Boosts immunity and contains antioxidants.

Coconut Milk (1/2 cup)

  • Calories: 223
  • Fat: 24g

Nutritional Benefit: Provides healthy fats that support energy and nutrient absorption.

Lime Juice (1 lime)

  • Calories: 11
  • Vitamin C: 20mg (22% DV)

Nutritional Benefit: Enhances immunity and aids in iron absorption.

Fish Sauce (1 tsp, optional)

  • Calories: 5
  • Sodium: ~400mg

Nutritional Benefit: Adds a savory umami flavor and contributes to mineral intake.

Cilantro or Basil (for garnish)

  • Calories: ~1 (per tbsp)

Nutritional Benefit: Contains antioxidants and adds a refreshing flavor.

Health Benefits of Butterfly Soup

Butterfly pea flowers, the main ingredient in Butterfly Soup, are known for their rich antioxidant content, especially anthocyanins. These antioxidants are crucial for promoting cognitive health, improving memory, and reducing oxidative stress. This soup also provides a wealth of other health benefits that go beyond just being a nutritious and visually appealing dish.

  1. Digestive Health: The inclusion of lemongrass and ginger plays a significant role in supporting the digestive system. Lemongrass contains compounds that promote digestion and alleviate bloating, while ginger is renowned for its anti-inflammatory properties and ability to soothe the digestive tract.
  2. Skin and Hair Health: The antioxidants in butterfly pea flowers, combined with the vitamin C content in lime juice, contribute to maintaining healthy skin by reducing free radicals that can lead to premature aging. The nutrients in ginger and garlic also support circulation, which is essential for healthy hair growth.
  3. Immune System Support: The garlic in the soup provides a natural boost to the immune system, with its high levels of antioxidants that help fight off infections and illnesses. The lime juice, packed with vitamin C, further enhances immunity and aids in the absorption of iron from other foods.
  4. Anti-inflammatory Effects: The combination of ginger and lemongrass offers strong anti-inflammatory effects that can help reduce pain and swelling in the body, making this soup beneficial for individuals with inflammatory conditions like arthritis.

Butterfly Soup is a perfect blend of visual appeal and nutritional value, making it a delightful choice for adventurous food lovers.

kirolos
i'm just try to cook new things.

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